Comparing Nutrients in 1 kilogram Cereals, QUAKER, hominy grits, white, regular, dry VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, hominy grits, white, regular, dry	10%	4%	86%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, QUAKER, hominy grits, white, regular, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	124% 3610kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 792g	175% 228g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	4.4% 3.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	42% 16g	168% 64g	38g per day for Men 19-50 years
Protein	157% 88g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, hominy grits, white, regular, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	508% 6.1mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	513% 2050μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, hominy grits, white, regular, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	NA	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	553% 44.2mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 730mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.7% 100g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, hominy grits, white, regular, dry vs Boiled Kidney Beans:

• Cereals, QUAKER, hominy grits, white, regular, dry have 3.8 times more Vitamin B1, 6.2 times more Vitamin B2, 9.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, hominy grits, white, regular, dry vs Boiled Kidney Beans:

• Cereals, QUAKER, hominy grits, white, regular, dry have 2 times more Iron than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 17.5 times more Calcium, 1.6 times more Magnesium, 1.9 times more Phosphorus, 3 times more Potassium, 2.4 times more Zinc and 6.7 times more Water than Cereals, QUAKER, hominy grits, white, regular, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, hominy grits, white, regular, dry have 2.8 times more Energy, 3.2 times more Fat and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Fiber than Cereals, QUAKER, hominy grits, white, regular, dry.
• Both Cereals, QUAKER, hominy grits, white, regular, dry and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Cereals, QUAKER, hominy grits, white, regular, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.